Ironman and Endurance Nutrition Final

A wise athlete wouldn’t dream of entering an ironman without putting in hours of
structured and dedicated training. But would they embark on such an event with
equal consideration to their diet? In my experience… not many!
My aim with this chapter, therefore, is to help you get the very most out of your
diet and nutrition, during day-to-day living, training and racing, and to be fully
informed with sound nutritional knowledge, and the latest nutritional science that
you can put into meaningful everyday practise. Where appropriate I will point you
to further reading and scientific reference.
Being in the best ‘nutritional shape’ means you stand a far greater chance of being
in the best ‘performance shape’. After all, excellence in performance requires
excellence in health, which in turn requires excellence in nutrition. Your diet has
to be approached in the same way as your physical and mental training.
Once you reach the start line, forethought to race nutrition, planning and
preparation of proper (and practised) fuelling strategies must be soundly in place.
Research consistently shows that nutritional and fluid intake predicts Ironman
performance. To be more precise, athletes who manage to take in sufficient
carbohydrate (energy) and fluid during an ultra-endurance race can perform to the
best of their ability.
Remember this. Food is fuel, and it’s entirely up to you to ensure that the fuel you
use is “5 Star”, and nothing less! All things being equal in terms of talent, training
and motivation, nutrition will provide you with the winning edge, and finishing
time you desire.
© 2010 Lucy-Ann Prideaux MSc BSc RNutr 1

Nutrition for health and endurance training
Eating a natural and nutritious diet is a prerequisite for a healthy body and mind,
whether young or old, male or female, athlete or non-athlete. For the athlete in
particular, extra consideration, and certainly a wise addition to this fundamental
understanding is appreciating the role of carbohydrates, fats and protein, finding
optimum food sources of each food group, having a good awareness and
understanding of the estimated energy (calorie) requirements of endurance
athletes, and most specifically, requirements for carbohydrate and protein.
All this (and more) will be covered over the following pages, but first, why not
whet your appetite by glancing at the following table, and begin familiarising
yourself with some of the many nutritious foods and food groups for athletes.
Carbohydrates Protein Fats

Supply simple and complex Supply amino acids, fatty acids, Supply fatty acids, amino acids,
carbohydrates, amino acids, antioxidants, vitamins, minerals antioxidants, vitamins, minerals
fatty acids, antioxidants, and fibre and fibre
vitamins, minerals and fibre
Wild salmon, mackerel or
Seasonal vegetables Organic virgin coconut oil
sardines
Fresh “whole” colourful Organic eggs, grass-fed Organic virgin olive oil (used
fruits and berries organic meat cold)
Hempseeds, flaxseed and Rapeseed and pumpkin seed
Quinoa
other raw seeds oil
Hempseeds, flaxseeds and
Wholegrain and wild rice Raw nuts
other seeds
Buckwheat (as noodles or
Wholegrains Avocado
sprouted)
Chickpeas, edamame beans,
Oats and barley Raw nuts
other beans pulses, peas
Raisins, dried figs and
Raw fruits and vegetables Seed and nut butters
apricots
Leafy greens and herbs Tofu Oily fish
Sprouted grain breads Natural live organic yogurt Seafood and sea vegetables
Table 1: A variety of first class foods and nutrients for endurance athletes

Energy and carbohydrate needs
Nutritional and calorie needs of athletes vary widely, and depend on factors such
as body weight and training load, as well as sex and genetics, and the quality of
the diet. According to the American College of Sports Medicine, calorie (energy)
intakes for endurance athletes range anywhere from 2-3000 a day for women, and
3-5000 for men. If energy intakes fall too low, i.e. similar to that of non-active
individuals, fat and lean tissue loss will occur and often to the detriment of the
athlete.
Athletes often benefit from detailed information on correct amounts (and best
sources) of carbohydrate (CHO) and protein (based on body weight), rather than a
simple “total calorie” figure, or indeed a percentage figure for each
macronutrient. However, there must always be some flexibility with even detailed
information, and particularly with regard to judging everyday carbohydrate needs.
Different body shapes, hormone response to CHO, BMR (basal metabolic rate),
muscle mass, and training loads make it impossible to give one “set” figure for
energy and carbohydrate requirements. Please bare this in mind and be very aware
of your own body’s needs, as well as your own life “style”.
A useful place to start is to estimate CHO and protein needs in grams per kg of
body weight (bwt), convert to calories, and then add a “suitable” percentage of
fat calories (usually 20-25%). Fat is intrinsically present in many healthy foods (e.g.
oily fishes, nuts, seeds, avocado etc.), so by including these foods in the general
diet, fat calories are suitably “taken care of”. Of course, if you need to reduce
calories as any time, “fat” calories are the first to go from the diet, and easy to do
without having to compromise CHO and protein calories.
Endurance athletes are thought to need 7-8g/kg bwt of CHO per day for a 70kg
athlete, and 4-5g/kg for a 60kg athlete. Some athletes may need up to 10g or even
12g of CHO per kg/bwt, certainly if recovery periods are less than 24 hours, i.e.

training twice a day, during training camps, or leading up to a race. Protein
requirements are quoted in the region of 1.2-1.7 g/kg bwt for endurance athletes,
so with this information in mind, let’s consider a 72kg athlete:
CHO needs 7g/kg bwt = 504g or 2056 CHO calories

Protein needs 1.2g/kg bwt = 86g or 344 protein calories
CHO and protein calories = 2400 (75% of diet)
The remaining 25% of the diet is added as fat calories = 800 fat calories (or 89g
fat)
Total calorie intake = 3200 calories per day
Amounts and proportions of CHO in the diet are highly individual, as I have already
pointed out, and depend very much on individual body “type”, and particularly on
individual metabolic response to CHOs. Some individuals may need to reduce their
CHO calories (and/OR change the types of carbohydrates), which can help to
better balance blood sugar levels and reduce body fat, by improving the insulin
response to food. Protein needs too can vary widely, and some athletes with
exceptionally high quality diets, build and maintain good amounts of lean tissue,
with less “concentrated” protein in the diet than is currently suggested in the
literature.
Know your carbohydrates

Understanding carbohydrates (CHOs), and in particular the difference between
slow-releasing and fast-releasing CHOs is a vital step toward general “healthy
eating”, helping to better control blood sugar levels, and with regard to athletes,
enhancing performance and recovery rates, and
promoting fat loss too. Carbohydrates are ranked using a scoring system called the
glycaemic index (GI). The GI score of a food is based on the rate at which it breaks

down into sugar (glucose), how fast the glucose is absorbed, and consequently how
quickly is raises levels of blood glucose in the body.
Carbohydrates that breakdown quickly during digestion release their glucose into
the blood very quickly. These have the highest GI scores. They provide a “high”
burst of energy, which lasts for a fairly short period of time. Examples of fast-
releasing or high GI CHOs include many “simple” CHOs such as sugar and honey,
biscuits, sweets, “refined” starches such as white bread, French bread, bagels,
baguettes, standard brown breads, white pasta and white rice. The blood glucose
response of these foods is fast and high, and they’ll often fail to sustain energy or
appetite for long periods. Unsurprisingly, these are the foods that need to be
minimised IF the goal is to increase and sustain energy levels. Note too that high
GI CHOs speed up glycogen depletion, or in other words, you need more to keep
the tank topped up! Eating low GI “quality” carbs means you might actually need
to eat less in quantity.
Certain processed high GI foods are often high in calories, fat and sugar (e.g.
biscuits, cakes, muffins, pastries etc.), and can therefore cause unnecessary
weight gain, as well as highs and lows in energy levels. Some fruits and vegetables
are naturally high, or moderately high GI foods, but since these are nutrient and
fibre-dense foods, they can be enjoyed as part of a healthy, balanced performance
diet, and are useful for fast energy replenishment. Some individuals however may
need to watch the amount of natural high GI foods such as bananas and raisins, if
fat loss is a challenge for them.
Carbohydrates that breakdown s-l-o-w-l-y, releasing their glucose gradually into

the blood stream, have low GI scores.... e.g. low-sugar fruits such as apples,
pears, grapefruits, plums, raspberries, blueberries, peaches and fresh figs, as well
as “unrefined” starch-based CHO foods such as brown rice, quinoa, buckwheat,
barley, sprouted wheat breads, and some wholegrain breads such as dark rye

bread, as well as wholemeal pasta, fall into this category. All vegetables fall into
this category too, and should make up a vast majority of CHO intake. The blood
glucose response of low GI foods is slower and lower, providing longer-lasting
energy, and a more sustained feeling of fullness. These foods are generally much
higher in fibre and nutrients than their high GI counterparts, yet lower in calories,
fat and “added” sugars. They help enormously with enhancing general health and
immunity, as well as boosting energy, promoting effective fat loss, and
consequently helping to maintain an ideal body composition. A healthy diet should
be based around LOW GI FOODS – in the correct quantities.
Take note that protein and fat have a “blunting” effect on any rise in blood sugar…
it is only CHOs that cause significant changes in blood sugar levels. Foods that are
entirely composed of fat (oils and butter), or entirely protein-based (meat, fish,
eggs) help to balance blood glucose levels. Foods that have an almost equal
balance of fat and protein, or protein and carbohydrate – i.e. almonds, yogurt,
seeds, beans and lentils also positively contribute to the control of glucose in the
bloodstream. These foods ALL have a low GI score, and make great snacking
foods/small meals. Good examples include a handful of raw unsalted nuts, a raw
seed mix, ½ avocado, a chickpea and tomato salad, or a berry smoothie.
Turning your attention to slow-release (Low GI) carbohydrates

Look carefully into your diet at all the CHOs that you consume and check whether
the majority are low or high… based on the broad explanation above.
Here are some individual examples of common carbohydrate foods and their
approximate GI scores. Red = High, Orange = medium, and Green = Low GI.
Ranges are given for a couple of foods, because all brands differ in their
production methods, and therefore in the published scores for these foods:
White baguette - 95 (Avoid if wheat/gluten-sensitive)

Rice pasta - 92
Corn thins – 87
Rice cakes – 87
Glucose syrups – 85-100
Special K breakfast cereal – 84
Mashed potato – 83
Puffed rice breakfast cereal – 81
Cornflakes – 80
Gluten-free bread – 79
Boiled corn pasta – 78
Sports drinks (e.g. SIS, Gatorade, High 5, Isostar) - 78
Weetabix – 75
Doughnut – 75
Bagel – 72 (Avoid if wheat/gluten-sensitive)
Potato (New, boiled) – 70
White bread – 70 (Avoid if wheat/gluten-sensitive)
Potato (baked in skin) - 69
Fruit and Fibre – 68 (Avoid if wheat/gluten-sensitive)
Shredded wheat – 67
Croissant – 67
Homemade pancakes – 66
Wholemeal/wholewheat bread – 65-70 (avoid if wheat/gluten-sensitive or have
poor digestion)
Boiled white basmati rice - 60
Oatcakes – 57
Sourdough bread - 55
Wheat pasta – 50-55 (avoid if wheat/gluten-sensitive or have poor digestion)
Wild rice – 54
Boiled quinoa - 53
Banana – 51 (the more ripe the higher the GI) – Over-ripe have GI at around 70

Sweet potato – 50
Brown rice- 50
Traditional porridge oats – 50
Soba noodles – 46
Rye bread – 45-55
Cracked wheat (burghul) - 42 (avoid if wheat/gluten-sensitive)
Muesli – 39
Plain Yogurt - 36
Pear – 33-42
Apple – 32-40
Plum – 24-53
Raspberry smoothie - 33
Banana smoothie – 30
Boiled pot or pearl barley – 25
PLUS… all vegetables!
N.B. The majority of vegetables are all Low GI, and should form a significant part
of the diet!
(Sources: www.glycemicindex.com, and www.mendosa.com)
Where possible swap any regular high GI CHOs, for a lower alternative (e.g. rye
bread instead of other breads, oats instead of commercial cereals, and vegetables
and wholegrain rice instead of potatoes). Also address the amount of certain
starchy carbohydrates in your diet – white pasta, white rice and white bread,
potatoes etc. With meals it is always a good idea to aim for a favourable balance
of protein and starch. As a visual guide, at least half your plate should be made up
of vegetables and/or salad. Always have a good portion of protein (fish, chicken or
2 eggs), and depending on your energy requirements, anywhere from 1-4 spoons of
a starchy low GI carbohydrate such as brown rice, quinoa, basmati rice, barley, a
small baked sweet potato, or some wholemeal noodles. If you need to lose fat,
firstly consider reducing unnecessary fat calories, and then think about reducing

your “starch” portions and eat more vegetables. This will help the body regulate
blood sugar and energy levels, and in turn use more body fat as fuel. Successfully
regulating blood sugar also means you will feel LESS hungry.
The role of protein and fat for endurance athletes
Protein
When the word protein is mentioned, a vast majority of people (athletes and non-
athletes alike) immediately think of meat, and muscle! Protein is indeed vital for
muscle growth and repair, and meat of course is muscle of an animal, so it is
logical to assume that meat (or other flesh/animal food) must be the best (and
“primary”) source of protein for human consumption, and particularly for athletes.
Meat and other animal proteins certainly provide abundant amino acids (that build
protein structures in the body), as well as B12, other B vitamins, and important
minerals too. However, plant-based foods (i.e. vegetables, pulses, beans, seeds
and nuts etc.) also contain plenty of amino acids, both in terms of quality,
quantity and usability. These foods are also the richest food sources of
antioxidants, fibre, vitamins & minerals (in a collective sense). It is all of these
nutrients that enhance general health and provide extra and necessary protection
from common lifestyle diseases such as obesity, diabetes, heart disease and
cancer. It is worth noting too, that foods from the plant kingdom are
predominantly alkaline base foods, and effectively buffer the typical high acid-
load of western diets, that underpin so much of disease and ill-health in the
modern world. I am highlighting this point, not for moral or ethical reasons, but
simply to put “protein” in perspective, in nutritional terms, and help the reader
understand that a person can meet protein requirements, and boost general
nutrient intake by following a diet that is rich in vegetables, fresh fruits, seeds,

nuts and wholegrains. Of course eating meat, fish and other animal produce will
also be effective in reaching protein requirements, but it’s not always “essential”.
We certainly need to ensure the diet is adequately balanced with quality protein,
but do not be under any illusions that you absolutely must eat meat to obtain
adequate amino acids. In fact you do not have to eat any flesh food to obtain
enough protein to build, and maintain quality lean tissue for athletic performance.
We can see this in practise, with the examples of Carl Lewis (Olympic 100m
runner) and Brendan Brazier (Professional Ironman triathlete, and creator/founder
of Vega Sports Nutrition), who are both vegan athletes (eating no meat, fish, dairy
or eggs). The world-renowned triathlete Dave Scott trained for 8 hours a day on his
quest to become an Ironman World Record holder, and all on a vegetarian diet. Do
(or did) these athletes get enough protein? The answer has to be a resounding
“yes”. For the interested reader, I suggest delving into a recently published book,
“The China Study”, by the highly regarded nutritional scientist, Dr Colin Campbell.
He reveals some startling statistics spanning 40 years or more, and offers firm
conclusions about plant-based (low protein) versus meat/animal-based (high
protein) diets, and their impact on health and disease. Brendan Brazier has also
written two excellent books on the benefits of a whole food diet for athletes and
non-athletes alike. Both “The Thrive Diet” and “Thrive Fitness” are widely
available.
The “science” of protein…

Muscle tissue is comprised of many protein structures or components, beginning
with connective tissue, nerves, blood capillaries, muscles cells and finally the all-
important mitochondria, or “power houses” of the cells. All are made of proteins,
which in turn comprise sequences of amino acids – the building blocks of proteins.
There are literally thousands of different proteins in the body, and all with unique
structures and functions. Immune cells, bone cells, blood cells, enzymes, and more
visible structures such as skin, hair, and nails are other prime examples of protein

structures. Carbohydrate may indeed be the “ultimate” fuel for the cells, and
necessary to fuel chemical processes in the body, but without the quality protein
“structures”, the “power-generating” components, and mitochondrial proteins of
cells, as well as the enzymes to “ignite” energy production, we wouldn’t get very
far!
Protein in the body is continuously degraded and synthesized in the liver and
tissues. Whole-body protein “turnover” represents the synthesis rates of all the
tissues and organs in the body. Athletes of course are primarily concerned with
muscle tissue protein turnover as this ultimately determines muscle strength and
power during performance. Protein however is also critical for the foundational
strength needed for good posture and technical “form”, balance and flexibility,
core stability, and joint strength. Protein is also crucial for robust immune
function.
Protein as a back-up fuel…

Endurance exercise also relies on protein as a fuel, and much more so than short-
duration exercise such as sprinting or weight training, which relies on CHO for fuel.
While glycogen (stored CHO in muscle tissue), and blood glucose provide the
preferred substrate for chemical energy that fuels muscle power, protein and fat
also supply fuel for muscles during long duration exercise. Intensity largely
determines the ratio of CHO: fat utilisation, as well as the overall glycaemic load
(or “glucose” load) of the general diet.
It is estimated that during prolonged exercise, such as triathlon, long-distance

running or cycling, the energy contribution from protein is between 2-8%, and
possibly higher in states of glycogen depletion. It is vital to avoid excessive protein
breakdown during exercise, for the simple reason that you want to preserve
precious lean tissue, as well as preserve the integrity and strength of the immune
system.

One way to prevent the breakdown of muscle protein for fuel is to provide
adequate carbohydrate. However consistent research has, and is
demonstrating that protein ingestion during exercise will increase protein

oxidation, potentially sparing blood glucose and/or muscle glycogen, as well as
improving protein balance, by stimulating whole body protein synthesis.
To summarise here, carbohydrate and protein ingestion seems to increase the
total fuel available to the working muscles, beyond which is attainable with only
carbohydrate. So… look out for sports drinks that contain CHO, electrolytes AND
amino acids. For homemade energy drinks, you can add some raw leafy greens into
the blend for protein (e.g. watercress, dark lettuce or spinach), or a tsp of Ultra
Muscleze powder, a popular nutrient supplement for those in regular training,
which contains magnesium,
glutamine and other useful nutrients for muscle function and recovery. The
growing body of evidence certainly seems to support the addition of protein to
carbohydrate-electrolyte sports beverages used during endurance exercise as well
as for recovery. I’d like to point the reader to the work of Michael J. Saunders,
PhD, for further insight into this area of sports performance nutrition.
As previously stated, the estimated daily protein requirements of athletes are 1.2-
1.7g per kg body weight. This is easy to achieve (practically speaking), by
consuming quality proteins at each meal or snack. Foods such as fresh fish, organic
eggs, or lean and healthy meat provide plenty of protein for carnivores. For
vegetarians and vegans, consuming plenty of raw green vegetables, shelled
hempseeds, fresh fruits, beans, seeds (especially sprouted), nuts, and wholegrains
such as quinoa, buckwheat, rice, barley and oats, supplies a superb selection of
proteins, as well as an abundance of antioxidants, essential fats, fibre and
minerals. Extra supplemental protein is rarely necessary, although useful for many,
and in which case, hemp protein is an excellent option, or un-denatured whey
protein. Both provide the all-important branched chain amino acids (BCAAs), and it

is worth pointing out that hemp protein is healthier than many of the processed,
“isolated” denatured protein powders. Post-workout smoothies and shakes, which
are popular amongst athletes, can be made with fresh fruits, raw leafy greens &
vegetables such as cucumber and celery, with added high-protein seeds such as
shelled hempseeds, flaxseeds or sunflower seeds. Liquid meals such as these are
highly suitable post workout, being high in nutrition, easily digested and highly
alkalising. Their net alkaline-enhancing effects make them perfect recovery
nutrition for the athlete, who is naturally in an acidic state post-exercise. They are
best taken within the first 30 minutes of recovery.
Great recovery meals
Recovery smoothie – A blend of raspberries, blueberries or strawberries, ½

banana, a cup of almond milk or rice milk, & a tablespoon of shelled hemp seeds.
This meal provides essential fats, protein and fibre. For additional recovery
nutrients, such as magnesium and amino acids, add 1 tsp of Ultra Muscleze
powder.
A breakfast “Green” drink – choose spinach or watercress and blend a handful in

a food blender, with a chopped apple, some lettuce leaves, a slice of fresh peeled
lemon or lime, a few fresh mint leaves, a thumb nail size of sliced fresh ginger
root, and enough water to cover. Pour into a glass and drink.
Other great juicing or blending foods include carrots, red peppers, cucumber and
celery.
Lean meats or fish (excellent sources of branched chain amino acids) and plenty
of green vegetables
Salad box – Use brown rice or other gluten-free grain/seed such as quinoa, and
add the cooked grain to flaked fresh fish, or tinned fish (salmon, sardines, tuna),

or lean meat such as grilled chicken or turkey, and serve with plenty of raw salad
ingredients of your choice. Go for 7-10 different salad ingredients. Dress with
some balsamic or apple cider vinegar – and season with fresh chopped coriander,
basil, mint or other fresh herb.
A 2-3 egg omelette with chopped courgette and garden peas
A handful of nuts and 2 pieces of fresh fruit
A 40-50g portion of raw seeds
A good quality “raw” energy bar, e.g. Nakd bars or Trek bars – www.eatnakd.com
Homemade fig, hazelnuts & raisin bars

100g dried figs
50g raisins
20g hazelnuts
Place all the ingredients in a food processor with an S-blade, and process until the
mixture mixes well, and begins to form a ball of dough. Turn the dough out onto a
flat surface, and using your hands, shape into a large ball, ready for rolling. Roll
the dough with a rolling pin, and then cut into equal-sized bars. Wrap each piece
in kitchen paper (this will make them slightly less sticky), and refrigerate
overnight, or until firm. These are best refrigerated for a couple of days.
Apple and Almond Granola…

50g organic almonds (soaked overnight and then rinsed and patted dry)
25g organic raisins
25g organic pumpkin seeds and/or sunflower seeds
1 large organic apple, cored and chopped

Place all the ingredients in a food processor and mix on “high” for 30-60 seconds.
Scrape down the sides of the bowl, process again and then serve immediately into
a bowl, and top with live natural yogurt.
Avocado and ricotta mash - mash a small ripe avocado with 2 tablespoons of
ricotta cheese or hummus, a little lemon juice, herb sea salt and black pepper. Eat
with some raw veg crudités – choose a selection of raw carrot, courgette, cherry
tomatoes, sugar snap or mange tout peas, cucumber, red pepper etc.
Quinoa kedgeree – Boil/steam 100g of quinoa, and add a flaked haddock fillet OR
other fish, 1 chopped boiled egg and finely chopped fresh parsley, and/or
coriander. Serve with a large green salad, or 2-3 steamed vegetables.
Chicken Miso Soup with Noodles, Ginger and Spinach - This is not only a delicious
& highly nutritious soup-type meal, but it’s also “functional” too! It’s perfect to
get more minerals into the diet, as well as natural salts for rehydrating after
exercise. (Preparation and cooking time - 20 minutes) Serves 4.
Two tubs (300g each) fresh chicken stock (or make up from stock cubes)
2 sachets of Miso Soup, or 1 dessertspoon of Japanese Brown Rice Miso (try the brand
Clearspring)
2.5cm piece root ginger, peeled and very thinly sliced
1 carrot, cut into thin strips, i.e. “julienned”
1 bunch spring onions, washed, trimmed and thinly sliced on the diagonal
190g pack cooked skinless chicken breast fillets, sliced quite thinly
225g bag baby spinach leaves
250g noodles – try soba buckwheat noodles, or rice noodles
Place the stock, 500ml boiling water, miso soup paste or sachets and ginger in a
medium saucepan. Bring to the boil and then simmer for 3-4 minutes. Add the

carrot and half the spring onions and simmer for 2-3 minutes. Stir in the chicken
and spinach and cook for a further 2-3 minutes. Stir in the noodles, return to the
boil and simmer for 1-2 minutes until thoroughly cooked through. Ladle into large
bowls and serve immediately, garnished with the remaining spring onions.
Cooking tips and variations…

If you can find some dried mixed sea vegetables (e.g. arame, kombu) in a health
food shop, add a handful to the soup at the same time as the noodles. You could
also add 200g cooked prawns instead of the chicken, heating through with the
noodles. You could also substitute the spinach for a 200g pack green pak choi,
washed and chopped.
N.B. Particular amino acids called the branched chain amino acids – valine, leucine
and isoleucine - or BCAAs are crucial for recovery. Branched chain amino acids are
different from other amino acids that make up what we call “protein”. There are
22 amino acids found in the human body, yet hundreds found in food. BCAAs are
potent stimulants for building and repairing muscle. Lean meats and fish, as well
as non-meat sources such as hempseeds are excellent sources of BCAAs.
Dietary essential fats

The fats that should be the primary focus in your diet are those that the body
cannot manufacture in the liver and tissues, and must therefore be sought from
the diet. Commonly called “essential fats” or “essential fatty acids” (EFAs), these
play important roles in human physiology, particularly in relation to immune
function, cardiovascular function and fat metabolism. These “health-giving” fats
and oils help to build “fluid” and “flexible” cell membranes, important for oxygen
delivery to the periphery of the body, and therefore helping to improve aerobic
fitness and VO2 Max. Many EFAs have anti-inflammatory properties too, crucial to
the athlete for tissue repair and fast recovery.

Familiarise yourself again with the table at the start of this chapter, specifically at
the “Fats” column. You will notice that many “recommended” fats are inherently
present in foods. Avocado, oily fish, raw seeds and nuts are good examples,
emphasising the point that you do not necessarily have to “add” oils to the diet to
obtain required amounts of essential, natural fats. An added advantage of eating
foods that contain good fat, is the assurance and peace of mind, that the fat you
are consuming is not rancid, or “oxidised”. Essential fats, by their very “chemical”
nature, means they are very susceptible to rancidity or oxidation (damage via
light, heat or oxygen). If you extract the oil from linseeds (flaxseeds), for
example, to obtain the popular “Flax oil”, immediately, the oil’s shelf life
reduces. The same applies to fish and fish oil. When you do buy healthy oils,
ensure you buy from a reputable supplier (e.g. Udo’s Oil, Higher Nature, Biona),
keep them in the fridge, and consume well within the sell-by dates. Coconut oil,
incidentally, has many wonderful health properties, and is the most “stable” of
fats. This is due to its high level of “saturation”, and high smoking point, making it
one of the best fats for cooking. Olive oil is best consumed cold (much to the
surprise of many), which ensures it retains it’s antioxidant, phytosterol and
enzyme properties. Organic, virgin coconut oil is widely available nowadays in all
good health food stores and a very worthy addition to the athlete’s kitchen,
alongside rapeseed oil, pumpkin seed oil, flaxseed oil and hemp oil.
How to get lean

When fat loss is a goal, an athlete has two major areas to consider – training and
diet. Although fat loss can be achieved at any time of the year, the best time to
make this your target goal is winter, when training mileage is high and intensity is
less likely to be compromised by possible necessary calorie deficits from the diet.
During racing season, or weeks prior to a race, fitness and performance gains
should be target goals, not fat loss. However, the very nature of endurance
training (at any time of the year) is one of the most effective ways to lose weight,
and specifically “fat” weight. It is even more effective when combined with some

resistance training to maintain lean tissue, and a sound nutrition plan. “Dieting” or
calorie restriction alone, often leads to lean tissue loss, whereas weight loss
achieved by regular exercise tends to be more “fat” loss. Combine the two of
course, and you create an almost foolproof solution to achieving, and maintaining
a lean physique. If, as a triathlete, you are struggling with excess fat weight, it is
highly likely that your nutrition is not up to scratch, as training “load” should be
sufficient.
Calories in versus calories out

One of the fundamental reasons why people (including athletes) carry too much
body fat is that they simply eat more than the body can effectively utilise. Most
commonly the excess is the form of fats, hidden sugars and “fast carbs” or high
GI/sugary foods. In the case of athletes, this is often to quell a raging appetite, or
a misguided belief that “I can eat what I like, because I burn it off.” Of course any
excess calories will be stored as fat whether in the form of protein, fat or
carbohydrate (CHO), but CHO is the area in the diet that is most commonly amiss,
and the food that impacts most on blood sugar levels, energy, and fat metabolism.
Blood sugar balance is a critical mechanism to “nail” if you want to effectively
burn fat. There are of course other factors involved in one’s ability to lose fat,
such as the amount of lean muscle mass, genetic predisposition to weight gain,
individual “response” to sugars and CHOs, changes in hormonal status, stress and
adrenal fatigue, poor digestion, poor sleep patterns, and prescription drugs. All
have to be considered on an individual basis.
Reducing calories for effective fat loss

Calorie reduction is usually necessary to significantly reduce fat weight, but do be
aware that simply improving the “quality” of calories can improve efficiency with
regard to both digestion and energy production, and may well lead to a significant
reduction in body weight, for this reason alone. When calorie reduction is needed,

the quality of calories consumed becomes even more important. In fact, your
nutrition needs to be taken to another level! Carbohydrate calories from fruit and
vegetables (apples, pears, berries, banana, all fresh veg) is a “key” as opposed to
excessive starch intake (e.g. bread, pasta and cereal), and is sufficient to fuel
training demands. The “starchy” carbs you do eat should be “wholegrain” and easy
to digest, and quinoa and brown rice spring to mind immediately. A fundamental
point to make here too is to ensure you “go slow”, and aim for no more than a loss
of 1-2lbs of body weight each week. Initially, weight loss may be a little faster, as
excess water is lost. In calorific terms, this means a daily calorie deficit of
approximately 250-500 calories day, depending on individual baseline starting
point, and how much weight needs to be lost. Any more than this, and the body
and metabolic rate is likely to “fight the weight loss” and the long-term results
will be less than favourable.
Do be aware that figures used for any weight loss recommendations (and indeed
CHO and protein requirements) are only general. You know your body better than
anybody else – and certainly better than me! Fat loss rarely works with the
mathematical precision shown in formulas or recommendations. We are simply too
individually different for that to be the case. So remember figures are guidelines,
but do help you get started on the right road. My best advise is to keep an honest
food journal for a week, begin to acknowledge less favourable habits, and begin
“cleaning up” the diet.
The next strategy, and where you will shave off the majority of excess calories, is
to reduce fat intake (especially saturated and trans fats from processed foods). Fat
contains 9 calories per gram, compared to 4 calories per gram for protein and
CHO. This means dropping fats and oils used in cooking, as spreads on bread or
crackers, avoiding biscuits, cakes or any “treats” you regularly allow yourself after
training, or on rest days. Having said that, remember that you do need some
“essential” fat for health reasons, as well as to help you feel satisfied. Choose

foods that naturally contain healthy oils, which support metabolic function and the
“burning” of the body’s fat stores. A daily handful of pumpkin seeds or sunflower
seeds, or ½ avocado in a salad, or a piece of poached salmon, or 2 grilled sardines
are all great choices, and full of other vital nutrients to support the metabolism.
Regarding carbohydrate intake, there are 2 things to reiterate here. Firstly, the
carbs you do eat should be low GI, or “slow-releasing”, and secondly, you might
need to reduce your “starchy” carb portion in favour of extra veggies or salad –
certainly if you are a person who finds it difficult to lose extra fat weight in
stubborn areas. For example, if you normally choose a large baked potato (high
GI/CHO-rich) as a main feature of a meal, eat instead a small portion of
wholegrain rice or quinoa, and have plenty of vegetables, such as brocolli,
cauliflower, cabbage, fennel or courgette. Snack on fresh fruit instead of muesli
bars, biscuits, muffins or cakes.
Keep your protein portion sizes moderate, i.e. 100-150g fish or meat. Eat 5-6
smaller meals and snacks rather than 3 main meals… in other words eat every 2-3
hours. Three moderate-sized meals and 2 snacks often work well for busy people.
For snacks and small meals, focus on fresh “whole” fruits, raw veggies, or a
handful of seeds (lower in fat and calories than nuts). This will give your body and
metabolism an extra boost. Continue to drink plenty of water (which you should be
doing anyway), and use your carbohydrate drinks wisely. Any training sessions that
are less than 60-70 mins should be water-only fuelled. Remember as you are
tapering in the last week of an important race you won’t need quite as many
calories anyway, so be extra vigilant with unnecessary extras. And finally, all
alcohol has to go I am afraid, but since you are used to being highly disciplined,
this should be no problem at all!
Let’s get practical
Now you have read and understood the major aspects of a good diet, and the more
technical aspects of putting together a sound training diet, it is time to put this

into practise – and “live it” in food terms. After all, you cannot ever really “know”
something simply by reading it. Knowledge is not true knowledge until you have
experienced it!
The following “typical” day-to-day training diet provides 2 levels of calorie intake
that will suit a male (the “blue” diet) or female triathlete in training. This eating
plan has a suitable balance of carbohydrate, protein and fat calories, and contains
predominantly low GI CHOs for sustained energy, and balanced blood sugar levels.
If you need to add more CHO, for example with heavier training periods, there is
guidance on how to do this.
Breakfast
1 bowl of oatbran and blueberry porridge, sprinkled with 1 (2) handful of pumpkin
or sunflower seeds.
Note: Cook (60g/80g) oatbran in 200ml/250ml milk and water and add 100g of
blueberries toward the end of cooking.
Alternative: Oat-based muesli with sliced banana and natural yogurt
Snack
1 apple and 1 large pear with 20 almonds (20g)
1 pack (65g) of fine milled oatcakes topped with ½ sliced or mashed avocado, 1
large apple or pear
Lunch
Butterbean, tuna or salmon salad with 2 tsp olive oil and apple cider vinegar, with
one medium sized baked sweet potato, or 150g (250g) cooked brown rice.

Note: Use 200g canned tuna or wild salmon, 100g butterbeans, with plenty of
mixed lettuce, and 4-5 other salad ingredients such as sliced tomato, cucumber,
beetroot, raw fennel and carrot.
Follow with 1 (2) piece of fresh fruit such as a banana, apple, pear or peach
Afternoon snack
200g/250g (4 (5) tablespoons) plain live yogurt (+ 50g/1tblsp cottage cheese), 20g
raisins and 1 apple
Dinner
6oz (170g) grilled or poached fish (e.g. salmon steak) or lean chicken breast, with
250g (350g) cooked brown rice, or boiled quinoa or barley, and 400g (500g)
steamed or stir-fried vegetables (courgette, broccoli, cauli carrot and green
beans)
Evening snack
1 large banana and 2 dried figs
2245kcals/9453kJ - CHO 50% (315g) - Protein 25% - Fat 25%

3310kcals/13592kJ – CHO 56% (511g) – Protein 22% - Fat 22%
If you need more CHO, consider the following selection of foods and add them into
your diet throughout the day.
100g dry weight quinoa = 71g CHO, 250g baked sweet potato = 70g CHO, 100g oats
= 66g CHO, 200g cooked wholegrain rice = 64g CHO, 200g boiled pearl barley = 55g
CHO, 1 large banana = 35g CHO, 1 apple and 1 banana = 40g CHO, 50g oatbran =
35g CHO, 50g raisins = 35g CHO, 400g baked butternut squash = 30g CHO, 50g
oatcakes = 27g CHO, 150g natural yogurt = 11g CHO, 200g steamed broccoli = 4g
CHO

If you are increasing CHOs leading up to a race, take in an extra 2g CHO/kg bwt
(approx 120g-150g CHO) for 3 days prior to race day, most effectively taken as
extra snacks throughout the day.
A word on CHO drinks and water-only rides

From a “general diet” point of view, avoid using carbohydrate drinks “habitually”
in place of real food. This is because CHO drinks tend to have very high GI ratings,
which is fine (and necessary) during exercise, BUT within your day-to-day
nutrition, this sort of high GI choice will cause a rapid blood sugar spike, high
insulin, and the flick of the OFF switch to effective fatty acid mobilisation. This
spells disaster if an athlete’s aim is to maintain consistent energy levels between
training sessions, and to stay lean. The high insulin levels associated with
consuming too many high GI foods and drinks blunt growth hormone and
testosterone, increases cortisol, and can ultimately lead to insulin resistance, and
increases in body fat.
During exercise is different, and CHO and amino acid supplementation (even when
fat loss is desired) is important for sessions longer than 60 minutes. Carbohydrate
(plus protein and electrolytes) supplementation allows for a better quality session,
providing the muscles with the “golden” fuel for exercise, as well as extra salts
and protein. Of course there are many types of carbohydrates, or sugars commonly
used for fuelling during exercise. Maltodextrin, glucose, and fructose are common,
and usually a combination is the order of the day. It is worth noting that these
sugars have different glycaemic scores, and therefore glucose/insulin responses in
the body. Anna Robins points this out in her scientific review paper “Nutritional
Recommendations for Competing in the Ironman Triathlon”, quoting research to
show that glucose, sucrose, maltose and maltodextrins are oxidised at high rates,
while fructose, galactose and amylopectin are the sugars that are oxidised, or
burned at rates that are 25-50% lower. While you want CHO to enter the
bloodstream easily and quickly during racing, you don’t want high sugar “spikes”

that could result in energy crashes, and flicking the “off” switch to the all-
important carb-sparing process of fat metabolism. Some interesting and very
recent research from Jeukendrup and colleagues at Leeds University found that a
combination of glucose and fructose worked very well, enabling athletes to oxidise
carbohydrate at higher rates than previously recorded. While further research will
no doubt lead to further advances and recommendations in this area, it seems that
currently, combinations of multiple sources of CHO provide optimum fuelling
during racing.
Moving closer to race day

So, it’s a week to go before your ironman race. Let’s take a look at proper fuelling
and nutrition in the days leading up to the big day.
Considering the fact that over half of the energy expended during an ironman
event comes from the body’s internal stores of CHO (glycogen), it makes perfect,
and “common” sense to ensure you begin a race with your body’s liver and muscle
stores of fuel as full as possible. This is rarely (if ever) the case during day-to-day
living and training. Although the “glycogen depletion/repletion cycle” is an on-
going process, the busy lives of athletes who are training heavily, as well as fitting
in, and striving to meet other personal, work and/or family commitments, often
means “fast” meals, snacking on the move, and possibly less than ideal amounts of
sleep, rest and replenishment. All this invariably results in training in an under-
nourished and under-fuelled state. This is of course the primary reason that many
endurance athletes “teeter” on the brink of overtraining, and functioning with
compromised immune systems. Ensuring that the body is fully “loaded” with CHO
in the day’s leading up to an Ironman (or any other long event) is therefore a very
wise and necessary strategy to be fully familiar with, in theory, and in practise.

It’s time for CHO “loading”!
The main purpose of CHO loading is to get as much glycogen (stored carbohydrate)
into your muscles as you can prior to a race. Commonly known as “muscle glycogen
supercompensation”, this technique not only aims to attain ideal glycogen storage
in the liver and muscles, but to achieve “super-high” levels. Usually conducted
over a period of 3-4 days prior to a race, it begins with one bout of hard
(exhaustive) training, to deplete glycogen stores, followed by a very high CHO
intake 3 days prior to the race (80% of diet, or 9-11g/kg bwt), together with a
gradual taper in training over that period. Practically speaking, this means eating a
variety of complex carbohydrate foods (both high and low GI), during the last 72
hours aiming to eat a small meal/snack every 2-3 hours. This ensures you eat
enough to meet the suggested CHO requirements. The “balance” of the diet needs
to noticeably shift more toward carbohydrate. This means planning your meals
around high CHO foods such as rice, baked sweet potatoes, quinoa, or barley, and
making these the “feature” of the meals. Plenty of fresh fruit can be consumed
too. Total or overall energy (calorie) intake is of course likely to increase, but as
the example shows below, a moderate, and not “excessive” increase in CHO
calories is possibly more beneficial.
A small study in the scientific literature shows good results with a 1-day CHO-
loading regimen, alongside sufficient rest and no unnecessary exhaustive training.
Bussau and colleagues took eight trained cyclists and triathletes, and fed and
rested them 10g CHO per kg/bwt for 3 days. This increased their daily calorie
intake from approximately 4000, to 4500 calories per day. What the researchers
found was that elevated glycogen levels were achieved after only one day, and
remained elevated for the remaining 2 days. In fact muscle glycogen stores almost
doubled! Although this was a very small study, it does highlight the fact that, with
enough rest and consumption of plenty of high CHO foods prior to race day, high
levels of stored muscle glycogen can be achieved in a relatively short space of
time. This is very useful information for those athletes who are training and racing

regularly throughout the season. As the authors of the study concluded “A normal
training regimen can be maintained up until the day prior to competition with
minimal disruption to training and pre-event preparation.” The actual
performance of the subjects post-study wasn’t actually investigated, which is a
pity, so it’s is impossible to say what (if any) performance-enhancing effects this
type of regimen had. Hopefully more research will be conducted in this area, so
my advice to you is to experiment in training and see what works best.
Morning of race day

The main purpose of your pre-race meal is to top up liver glycogen stores, and
blood glucose levels. Your muscle glycogen stores should be “loaded” from the
previous day’s eating. Note that muscle glycogen stores are only really influence
by glycogen-depleting exercise, which stimulates production of the enzyme
glycogen synthase.
A “normal” or familiar sized meal (containing 300-400 calories) such as a bowl of

oats or oatmeal, or quinoa porridge with banana and mixed seeds or yogurt is
enough for most athletes. This sort of meal is easy to digest yet filling, contains a
mix of low and medium GI CHOS, with a little added protein and minimal fat, all of
which will help keep blood sugar levels steadily raised. Incidentally, oats and
oatbran can simply be soaked overnight in water, and don’t necessarily need
cooking, which is perfect if you are preparing breakfast in a hotel room, or similar.
Bananas are particularly good as they are easily digested and provide three natural
sugars - sucrose, fructose and glucose. With the combined fiber, bananas provide
both an instant, and sustained boost of energy.
DO make time for any breakfast or pre-race meal, preferably 3-4 hours prior to the
start. The reason for this is as follows: the hormone insulin rises following a meal
(especially a CHO-rich meal), which stimulates CHO metabolism, increases muscle
glycogen breakdown, inhibits fat metabolism, and encourages fat storage. So,

leaving enough time for insulin to lower to “waking” levels, means better sparing
of muscle glycogen and heightened fat metabolism during the early part of the
race (or training session). Incidentally, ensure you eat a breakfast that you’re
familiar with. If you feel hungry or empty close to the start, try and resist eating
anything – hunger itself is not going to hamper performance. If you really need
something, choose a piece of low-sugar fruit such as an apple or a small banana.
Although there is little scientific evidence to show that CHO taken during the hour
immediately before exercise has negative effects on performance, it’s still not
wise to take on board too much food 20-30 minutes before the start, as blood
sugar may well plummet just as you set off. It may lead to elevated insulin prior
the start, which as just explained, has a negative effect on endurance
performance. Just remember, that every individual will respond differently to CHO
foods, so DO practise in training, and use these guidelines and suggestions as a
starting point. The main take-home point here is “Eat at least 3-4 hours before
the start of a race for optimum benefit and effective energy metabolism during a
long-distance race”.
If you are an athlete who gets very nervous, nauseous, or frequently needs the
toilet close to the race start, remember two things. Firstly, nerves are normal, and
all you have to do is to trust and believe in yourself! Secondly, get into the habit
of controlling your breathing rate for 10-15 mintues before the start. Find a quiet
area, and breathe down into the belly for 4 counts and out for 4 counts. Do this
until you feel calmer; it will help to lower your adrenalin levels, and calm the gut!
During this time, you can also begin to take on some fluid. Drinking 240-600 ml (8-
20 oz) of water about 10-15 minutes before exercise helps stimulate fluid delivery
from the stomach.

A fuelling strategy for an Ironman Race
For Olympic and sprint distance races, satisfying the body’s fluid needs are of
prime importance. However with ½ and full ironman, it is food and fluid that
needs to be taken on board. The most critical point for athletes to understand is
that both these components of fuelling must be consumed at rates that the body
can absorb and fully utilise, without creating gastrointestinal upset. Research tells
us that most male and female athletes happily absorb about 1g CHO per minute or
60-70g CHO per hour (Jeukendrup et al., 2005), which is around 240-280 CHO
calories. Many athletes (especially heavier males) will argue they can take on
board more than research indicates, and while this simply illustrates our individual
uniqueness, there will be a ceiling of somewhere in the region of 300-400 calories
an hour, depending on factors such as a person’s size, gut function, and
environmental conditions too.
Once again, you need to practise in training, with types and amounts of food, and
drinks that you find work best for you. It is also worth understanding that during
long endurance races, there will almost always be a negative energy balance
during exercise, i.e. energy expenditure exceeds energy intake. So even when
consuming CHO at regular intervals throughout the race, you will not match your
calorie output. This negative energy balance is compensated partly by your pre-
race high CHO meals over preceding days, as well as the natural contributory
energy metabolism from fat and protein. Eating and drinking too much prior to,
and during racing will only result in gastrointestinal upset.
Carbohydrate-enriched “energy” drinks, and gels taken with sufficient water,

provide the perfect solution to satisfying both fluid and energy needs, as well as
being relatively easy on the gut. Eating small amounts of solid food (aside from
being based on personal choice regarding taste and gut sensitivity) is a viable
option and helps to avoid hunger pangs, or feelings of emptiness. Eating solid foods
when racing, such as sandwiches, fresh or dried fruit and energy bars, should

however be “practised” during training and “simulated” race sessions. For those
athletes interested in “natural” energy gels for racing, I like Ironman Triathlete
Brendan Brazier’s recipes in his book “The Thrive Diet”. The most natural gels on
the market are “Honey Stingers”, each providing 29g CHO from honey, with added
B vitamins, potassium and sodium. With any type of gel you consume during a
race, remember to also take on board 200-300 ml water. If you want to make your
own energy/electrolyte drink, mix 1 litre of water, with ¼ tsp of sea salt (this
provides a natural balance of all electrolytes), 40g (2 tablespoons) of honey, and
lime juice to flavour.
During competition, the cycling section of the race provides the best opportunity
to ingest fluids and CHOs – i.e. water plus energy bars or gels, or energy drinks.
Carbohydrate snacks can also be consumed, as long as fluid intake is also adhered
to. However, it is very wise to wait until your heart rate, and breathing have
settled down or have “stabilised” on the bike before eating or drinking anything.
Water should be fine. Once you feel settled, you can begin taking small sips of an
energy/electrolyte drink. This will help avoid any gut distress, which is common if
an athlete consumes too much too soon. The optimum CHO concentration of
energy drinks is 7% (i.e. 7g per 100ml) and the most current advise for endurance
athletes and triathletes (male and female) is to aim to achieve a CHO intake of 60–
70g every hour in mild or moderate conditions, and 50-60g per hour in hot
conditions. Many past studies, however, have shown that intakes of 22-40g still
result in enhanced endurance performance, so nothing is completely “set in
stone”. The recent research by Asker Jeukendrup, PhD, found that when a
combination of carbohydrates is ingested (e.g., glucose and fructose) oxidation
rates of slightly more than 100 g/h could be achieved if larger amounts (i.e. more
than 140g CHO per hour) of carbohydrates are consumed. However, whether this
results in better performance remains unclear, and any CHO solution that is very
concentrated is highly likely to cause gastrointestinal discomfort. So, to follow the

most recent scientific guidance regarding optimal CHO intake per hour during
exercise, simply take the following strategy…
If using a CHO sports drink, try to consume 300ml of 7% CHO solution drink every
20 minutes. If you like gels, these contain around 29/30g CHO, so 1 every 30 mins
should suffice. Always drink 300ml of water with gels. Solid foods can replace gels,
and should also be combined with water (not sports drinks). One medium banana
contains 20g CHO (= to a sports drink serving), and naturally contains electrolyte
minerals such as potassium. A “mini” box of Sun Maid raisins contains 30g CHO (=
to a gel), and raisins are naturally high in antioxidants, and contain electrolyte
minerals such as sodium and potassium, so also make a good “solid food” choice.
Practise with all liquid and solid food choices in training. In calorie terms, you are
aiming for approximately 100 calories every 20 minutes. It is worth noting that
more calories can generally be tolerated on the bike than during the run.
During the run section, many athletes find solid foods (and sometimes gels)
difficult to tolerate. Sports drinks are usually the preferred choice at the aid
stations, which usually occur approximately every mile. Slow down if necessary to
accommodate consumption of CHO, nutrients and water. Energy or sports drinks
should all contain electrolytes, and especially sodium. Asker Jeukendrup and
colleagues recommend a concentration of 30–50 mmol/L of sodium for optimal
absorption and to prevent hyponatraemia. Hyponatraemia is an electrolyte
disturbance, and specifically defines low levels of blood sodium. In the case of
athletes, it is caused by prolonged sweating coupled with consuming large amounts
of water or fluid with low or no sodium. Drinking very large amounts of water over
a short space of time can also cause hyponatraemia. Drinking too much water
literally dilutes the blood, as the water “pushes” vital electrolyte salts out of the
body. When sodium levels fall below a critical level (135 mmol/L), symptoms such
as nausea, headache and vomiting may occur. As it worsens, convulsions and even
coma may occur.

To avoid hyponatraemia, ensure you replace electrolytes during long endurance
exercise, avoid drinking only water, and adhere to the general guidelines regarding
fluid replacement. Well-formulated energy drinks (e.g. Gatorade) contain optimum
CHO and sodium concentrations, although as ever, any sports drinks need to be
tested in training, to gauge individual gut tolerances, and responses. Sodium
tablets are, in most cases, unnecessary. Researchers in Cape Town, in 2006, found
that sodium tablets were not necessary to preserve serum sodium concentrations
in athletes competing for 12 hours in an Ironman triathlon.
Drink throughout the race at a level exceeding your sweat rate. Sweat rate is
highly individual, as well as being dependent on factors such as ambient
temperature, wind factor, humidity, clothing, and fitness level. This high
individual variability means that every athlete should work out his or her own
sweat rate, and at regular intervals due to changes in fitness levels. This is most
easily accomplished by recording fluid loss after a 1 hr hour training session. This
should ideally be done in a cool, and hot environment, as sweat rate will be
different for each. Weigh yourself naked beforehand. Complete an hour’s training
session (taking no fluid on board), and then strip down and weigh yourself again
after the session. The weight lost is “fluid loss”, or sweat rate. Of course you can
do this exercise during longer sessions, with taking fluid on board. Just make sure
you account for the fluid drunk in your end calculations. One kilogram of weight
lost, is equal to one litre of fluid lost. It is not uncommon (especially for males) to
lose between 0.8-1.4 litres of fluid per hour. Remember; to stay “hydrated”, you
need to drink more than you have lost, to avoid dehydration. This means aiming to
lose no more than 1% total body weight.
The range of fluid absorption rates varies, as individuals have very different
capacities to absorb fluid. For most athletes, absorption rates will be in the region
of 600-800ml per hour. Some athletes may be able to absorb a litre or more. Find
out your own sweat rates, and fluid absorption capacities.

Post-race fuelling
As soon as possible, and definitely within 30 minutes of finishing a race or long
training session, consume some fresh fruit to replace glucose and make use of
elevated glycogen synthase activity (the enzyme involved in glycogen
replenishment). Take a recovery drink, or a chicken, or vegetable broth. This will
also help replace fluids and electrolytes. Studies have shown that consuming high
GI carbohydrates, approximately 2g/kg of body weight (likely to be 100-150g for
most male and female athletes), and 40g of protein within 2 hours after exercise
speeds up the replenishment of glycogen stores and therefore speeds up recovery
time (i.e. a 4:1 carbohydrate: protein ratio). It appears that the muscles are more
receptive to (and retaining) carbohydrate during the two hours after exercise, and
a little protein enhances glycogen repletion. Practically speaking, a smoothie-type
“liquid” meal is always a great choice, as it’s easily and quickly digested and
assimilated.
A basic post-race smoothie recipe for the blender might include the following:
1 large ripe banana
100g blueberries
200g natural yogurt
1 tsp of honey
1tsp cinnamon
1 tablespoon of ground flax or oatbran
This contains natural sugars for glycogen replenishment, a range of amino acids
and antioxidants for cellular repair and regeneration, and omega-3 fatty acids too.
This can be made in advance, and kept in a cooling flask. Alternatively, have a
meal similar to your pre-race breakfast, but with a little more protein, i.e. a bowl
of oat porridge with natural yogurt, and nuts or seeds, or a large rice (or quinoa)
and fish/lentil/turkey or chicken salad, with fresh fruits to follow.

Remember too, it’s very important that you continue this vital re-fuelling process
well after the race has finished. Think of this as, “post CHO-loading” if you like!
Research indicates that maximal muscle glycogen re-synthesis rates can be
achieved by a continued feeding of carbohydrate at a rate of 1.2 g/kg/h
(approximately 60-90g CHO) in relatively frequent (e.g. 15-30 min) intervals for up
to 5 hours following exercise (Tarnopolsky et al., 2005). To translate this into
“food” terms, simply eat 2 bananas, or other fresh fruits every 20 minutes or so.
Better still, choose a wider variety of post-race snacks to ensure you get an array
of CHOs, proteins, fats, vitamins, minerals and antioxidants, to optimally re-fuel,
repair, and “re-vitalise” your tired body. Some ideas you might like to try include
a grated courgette omelette with rice and salad, a large fresh fruit salad with
yogurt and nuts, a selection of dried figs, dates, raisins and goji berries, or a small
packet of oatcakes spread with cottage or ricotta cheese, and organic fruit spread.
Post-race rehydration
Research suggests that post-exercise rehydration is best achieved by consuming
beverages that have a high sodium content (>60 mmol/L), in a volume equivalent
to 150% of body mass loss. Gatorade recommend drinking 591ml fluid for every
pound of weight lost. The amount of salt and electrolytes that need replenishing
will depend on how much salt a person has taken in through liquids and solids
during the race, and also how much a person has “sweated out”. The easiest way
to effectively re-hydrate is to either choose a well-formulated recovery drink, or
take a chicken, or vegetable broth with a little added sea salt, or sea vegetables
that are high in all electrolyte minerals. Choosing a tasty, flavoursome drink that
you like will help immensely to effectively rehydrate.

At a glance “Nutrition and Hydration Plan”
3 days before a race: CHO-load and training taper: Eat low GI CHO-rich meals and fresh
fruit snacks every 2-3 hours.
Race morning
3-4 hours before start: A bowl of soaked oats, chopped banana, seeds and raisins (or a
breakfast you are familiar with)
10-15 mins before start: 240-600ml water, plus breathing and mental focus.
Bike section: Sip plain water until HR and breathing have settled. Set watch alarms for
every 20 mins. Every 20 mins drink 240ml (8oz) sports drink, OR take a gel with 240ml
(8oz) water, or eat a banana with 240ml of water, or ½ tested energy bar with 240ml
water. Keep alternating.
Run section: Continue with water and energy drink consumption every 20-30 mins. N.B.
Stick closely to your practised plan. Find out what will be at the aid stations (usually
water, Gatorade, cola, broths, fruit, biscuits or cakes and energy bars), and build this into
your plan. Do not take sports drinks and gels, or food and gels at the same time.
Post-race: Within 30 mins, eat a piece of fruit and take a recovery drink or broth. Within
2 hours eat a CHO and protein meal, such as a fruit smoothie, muesli, yogurt, seeds and
fruit, or rice/quinoa and chicken/tuna salad, or wholemeal pasta with tuna and tomato
sauce and vegetables.
N.B. Continue re-fuelling for 5 hours, eating 50-100g CHO every 20-30 minutes to fully
recover. Choose 2 bananas, other fresh fruits, an omelette and rice, fresh fruit salad, or
dried figs, dates or raisins with nuts and yogurt. Continue to re-hydrate with water, or
soups, drinking 240ml (8oz) every 20-30 minutes.

Supplements and superfoods for athletes
Before you begin reaching for the latest performance-enhancing supplement or
superfood be absolutely clear in your understanding that your diet is the most
effective “superfood” you can possibly consume. Resist leaping over the
importance of perfecting your diet and food intake, before diving into numerous
pots of synthetic nutrients that your body will neither metabolise, nor assimilate
to the degree that natural food-borne nutrients can. There are certain
supplements or nutrient-rich foods that “supplement” or compliment the diet,
especially with regard to boosting immunity during stressful periods or illness,
reducing “acid load” and free radical damage on the body, supporting joint
integrity, and enhancing circulation and cardiovascular function. The supplements
and foods I am going to bring to your attention relate to one or more of these
areas of physical health and fitness.
Sleep
Yes, sleep! Sleep is the best “supplement” you can take, in addition to a good
diet, and well-structured training schedule. A lack of sleep increases stress
hormone levels, interferes with the body’s normal appetite mechanisms, and
decreases a person's glucose tolerance - the reason(s) why sleep deprivation has
been linked to weight (fat) gain, as well as numerous disease states. For the
athlete, increased stress hormones (e.g. cortisol) prevents muscle and tissue
regeneration, so if you don’t already do so, aim to get adequate amounts of good
quality sleep, and get into the habit of going to bed at the same time each night
and getting up at the same time each morning. Working as close as you can to
normal circadian (day/night) rhythms and establishing a proper routine is
important to the body to establish healthy, and balanced hormonal patterns
involved in lowering stress, improving mood and ensuring that your metabolism is
working effectively. A lack of sleep negatively affects the body in many physical

ways, not to mention cognitive and emotional ways too. A night-time dose of 8-9
hours should do the trick, especially in the days leading up to a race.
Daily Superfoods
There are numerous, and often rather “exotic”, nutrient-rich plant “superfoods”
(dried and powdered fruits, berries, seeds, vegetables, and sea vegetables) on the
market, that can be useful daily “multis”. Easily incorporated into the daily diet,
these can provide the athlete with extra and varied “food-form” vitamins,
minerals, and antioxidants that may not be sought from a regular or “normal” diet.
While these powders do not take the place of fresh foods, they are often far
superior (in nutrient balance and absorption capacity) to synthetically produced
“multis”. In addition, quality superfood powders tend to be alkaline in nature
(unlike pills), which helps to re-alkalise the athlete’s overly acidic body. Hard
physical training increases acid load in the body, due to increased metabolic
turnover or energy production, as well as the often-high levels of “acidic” protein
in athlete’s diets. Over time, this can be very stressful and degenerative to the
cells and tissues of the body, if there is a lack of sufficient alkaline and acid-
buffering foods. Consuming a high plant-food diet (rich in fresh fruits and
vegetables), and taking an alkaline-based natural food “multi” everyday, this
important dietary focus is effectively tackled. Well-known and popular brands of
superfood powders include E3 Live, Nature’s Living Superfood, Dr. Schulz
Superfood Plus, Gillian McKeith’s Living Food Energy Powder, Sun is Shining
Superfood, Living Fuel Rx, and Vega meal replacement powder. I have no
affiliation, incidentally with either of these brands.
Probiotics
Probiotics are very much a buzzword in both the food industry and the
supplements industry. But what are they exactly? According to the World Health

Organisation, probiotics can be described as “live microorganisms which when
administered in adequate amounts confer a health benefit on the host”.
Probiotic (i.e. health-promoting) bacterial cultures are intended to assist, re-

establish, or re-balance the body's naturally occurring gut flora, or “natural
ecosystem of microbes”. Nutritionists and other health practitioners often
recommend probiotics, especially after antibiotic treatment, or as part of the
treatment of gut-related disorders, such as IBS, Candida Albicans infection, or
infection with pathogenic (disease-causing) parasite, or bacteria. There is a
growing body of research to show that probiotics strengthen the immune system,
combat allergies, and improve gastrointestinal function. The ingestion of probiotic
cultures (commonly taken as powders or in capsule form), prevent harmful
bacteria or yeasts from over-thriving, and work in synergy with the body’s natural
immune defences, and digestive functions. Further benefits and actions of
probiotic cultures include the following:
 Production of natural anti-bacterial substances (bacteriocins), B vitamins such

as biotin, folic acid and riboflavin (B2) and Vitamin K
 They assist in the maintenance, or establishment of a favourable and balanced
gut pH
 They assist in digestion through enzyme activity, i.e. in the breakdown of
lactose (milk sugar)
 They digest and absorb certain carbohydrates (starches, fibres and sugars) and
convert these into energy and nutrients
 Aid in metabolism and breakdown (or transformation) of substances and toxins
 Keep unwanted and pathogenic (disease-causing) bacteria under control
 Play a crucial role in the development and function of the mucosal immune
system in the GI tract
 Aid in the production of antibodies against pathogens

 They help to prevent allergies
 They synthesise short-chain fatty acids to provide energy to the gut epithelial
cells, and throughout the body
Maintaining a healthy gut flora is dependent on many factors, most notably the
type and quality of food intake, and can be disrupted by factors such as high stress
levels, alcohol intake, antibiotic therapy, long-term use of certain medications
such as anti-inflammatory drugs (NSAIDs), as well as the contraceptive Pill.
Including plenty of vegetables in the diet, some raw or naturally fermented foods
(e.g. live unpasteurised milk and yogurt, soy or Tamari sauce, sauerkraut and
other pickled foods) can help to support a healthy balanced bacterial system in the
gut. It is worth noting too, that a quality, natural food diet, also helps to achieve
the desired effect from supplemented probiotics.
Probiotics, athletes and immunity

Strenuous training can affect the immune system, leaving athletes vulnerable to
upper respiratory tract infection, i.e. coughs and colds. This is particularly
detrimental to athletes with heavy training schedules and during preparation for
important events. Recent research has revealed that supplementation with certain
probiotic strains enhances levels of the immune marker interferon gamma in
endurance runners, suggesting that probiotics may confer significant immune
benefits to athletes. Heavy training can also cause GI disturbances (as many
athletes will testify), and previous research has shown that the probiotic strain
Lactobacillus rhamnosus GG may be effective in shortening duration of GI-symptom
episodes in marathon runners. This particular strain is commonly used in the
general population to alleviate symptoms or diarrhoea, and traveller’s diarrhoea.
There are very few other studies that have directly investigated the potential
health benefits of probiotics on athletic performance. Although probiotics do not
seem to possess ergogenic (performance-enhancing) effects, they may provide

secondary health benefits that could positively affect athletic performance
through enhanced recovery from fatigue, improved immune function, and
maintenance of healthy gastrointestinal function. Therefore further investigation
in this area would better elucidate the immune-stimulatory and GI effects of
different probiotic strains (and/or combinations of strains). This is certainly an
exciting “new” area of sports nutrition, and certainly one to watch.
Omega-3 and other essential fats

As explained earlier in this chapter, one of the most important, beneficial and
effective dietary changes a person (athlete or not) can make is to incorporate
essential fatty acids into the diet. In doing so, the correct fatty acid balance is
then established (or re-established) in the cells and tissues of the body and brain,
for “optimal” physical and mental functioning. It is one area whereby scientists,
medical professionals and nutritionists tend to agree!
Let’s focus for a moment on omega-3 fats, which are commonly deficient in
western diets. Omega-3 fatty acids are a group of long-chain unsaturated fatty
acids present in many different plant-based foods such as seeds and nuts, green
vegetables, sea and fresh water algaes, as well as in the flesh of many types of
fish. Plant-based foods have in many ways advantages over fish (nutritionally
speaking) as they also come with a vast array of other food chemicals/nutrients
that add or boost all-round synergistic nutritional support from the diet. Plant-
based foods contain omega-3 mainly in the form of the “parent” omega-3 fat, ALA
(alpha linolenic acid). ALA is further converted in the body to other important
omega-3 fats, such as EPA and DHA. The richest and most direct source of EPA and
DHA is wild, cold-water fish, such as salmon, mackerel, sardines and trout. Krill
(tiny ocean crustaceans) are also abundant in EPA and DHA, and less contaminated
than the larger fish that feed upon them. While not available as “food” for
humans, the oil of krill is now becoming available to take as a supplement instead
of fish oil. Edible seaweeds and sea algaes are also rich in DHA. One important

point to make here is that one does not need to eat fish, in order to obtain
sufficient omega-3 fatty acids. This is a common misconception amongst the
layperson and health professional alike. Fresh plant-based foods, especially seeds
and seed oils such as hempseed, flaxseed, salba and chia seeds, nuts such as
walnuts, and many green vegetables contain all the essential fatty acids needed
for optimal health and functioning.
So why are essential fats important for athletes?

An athlete’s main aim is to continually improve across all aspects of health, fitness
and performance. Essential fatty acids improve many chemical and hormonal
processes in the body that play key roles in enhancing athletic performance. The
rather diverse list of functions includes an increase in blood flow and oxygenation
of tissues (as well as an increase in the ability of tissues to absorb and utilise
oxygen), production of potent anti-inflammatory substances (eicosanoids), which
help to reduce inflammation following training, cholesterol-reducing properties,
and even enhanced fat metabolism. An unpublished Danish study, conducted with
61 athletes over a 3-month period, found that the daily dietary addition of high-
dose Omega-3 and Omega-6 oil, significantly improved markers of cardiovascular
health, and inflammation. Some subjects also saw improvements in lean body
mass, and others showed improvements in glucose metabolism. Published data also
exists that shows dietary fish oil supplementation has a markedly protective effect
in suppressing exercise-induced asthma in elite endurance athletes. This is clearly
an area of sports nutrition that will continue to expand, and rightly so.
Before closing this subject, there are a couple of important points I’d like to make
with regard to oil consumption and supplementation. Firstly, fish and fish oil MUST
be fresh to gain maximal benefit from the oil’s beneficial properties. Fish or fish
oil that smells very “fishy” is likely to be rancid. Secondly, and I am confident in
my generalisation here, most people are lacking omega-3 fats in the diet (and
therefore in the body’s tissues), with a dietary predominance of omega-6 fats. To

correct a common imbalanced ratio of Omega-6 to Omega-3, focus your fat intake
on one or two of the following foods each day – oily fish, flaxseeds (ground and
added to fruit, smoothies or oats), hempseeds or hemp oil, walnuts and pumpkin
seeds, and a whole lot more of green vegetables in the diet! All fats are best
consumed when intrinsically present in the food itself.
Coping with common digestive complaints

Many athletes are plagued with gastro-intestinal (GI) problems during training and
racing. Symptoms are often exacerbated over longer distances such as the ironman
triathlon, where prevalence is extremely high. The most likely causes of GI distress
are related to diminished blood flow to the gut (when priority during exercise is
delivery of blood and oxygen to the working muscles), coupled with ingestion of
either too much fluid, too-concentrated a fluid, or solid food that is unable to be
fully digested. Cramping and diarrhoea are among the most common symptoms, as
well as waves of nausea, and at worst vomiting. Avoiding GI problems is vastly
improved by enhancing the overall quality of the diet. During training and racing,
it is also important to experiment with your own individual strategies for
carbohydrate and fluid intake (including types of CHOs used and concentrations of
fluids). One size does not fit all, and that relates to all aspects of diet and
nutrition. Here are few tips that may help you avoid being plagued by
uncomfortable digestive symptoms during training and racing.
1) In the days leading up to the race, eat a very simple diet, choosing gluten-free
grains too such as different varieties of rice, barley and quinoa, and fresh fruit
which passes through the gut quite quickly. While too much fibre is not
recommended, you do want some, to ensure you open your bowels on the
morning of the race!
2) Do not eat a large pre-race meal, and especially too close to the start of the
race.

3) Experiment with a gluten-free pre-race meal such as quinoa, or simply eat
fresh fruits prior to racing, which is “light”, and very easily digested and
absorbed.
4) Take on board a slightly less concentrated CHO drink, especially during the run
section.
5) Do not drink CHO drinks and gels at the same time
6) Avoid too many combinations of solid foods during exercise. Keep solid food
simple and easy to digest, and eat small amounts, chewing well.
7) And finally, once you hit the run section – try and relax your body and your
mind, and smile… after all, you’re nearly home!
Biography
Lucy-Ann Prideaux MSc BSc RNutr is a registered Nutritionist in

the UK, and past competitive runner, triathlete, and personal
trainer. Since gaining a Masters degree in Human Nutrition and
Metabolism in 1998, following a first-class BSc degree in Sports
Science, she has concentrated on nutrition, educating and
coaching people to achieve their health and performance goals
via excellent, and effective dietary change and practise. She has
over 20 years of experience working with athletes, fitness
enthusiasts and the general public. She inspires people to take responsibility for
their health, improves self-awareness and provides individuals with up-to-date
food and nutrition education, as well as giving on-going support. Her clients
originate from all walks of life, and she works with members of the general public,
athletes, sports teams, as well as companies and organisations, interested or
involved in food, lifestyle and nutrition education. She has a wide knowledge of
different styles of cuisine and an appreciation of good food, including vegetarian,
vegan and raw cuisine, as well as modern “diets” and trends, and traditional
dietary practises. With her ever-expanding knowledge of nutritional science and
practise, she remains passionate in her role as nutritionist and nutrition coach to
many individuals, cyclists, and triathletes. Lucy-Ann is also a qualified Ayurvedic
Diet and Lifestyle educator, having studied with the European Institute of Vedic
Studies.
Lucy-Ann runs a consultancy called "Simply Nutrition". Please visit and contact
Lucy-Ann at www.simply-nutrition.co.uk.

Scientific references:
Bussau VA, Fairchild TJ, Rao A, Steele P, Fournier PA. (2002). Carbohydrate loading in
human muscle: an improved 1 day protocol. Eur J Appl Physiol, 87, 290-295.
Hew-Butler TD, Sharwood K, Collins M, Speedy D, Noakes T. (2006). Sodium

supplementation is not required to maintain serum sodium concentrations during an
Ironman triathlon. Br J Sports Med, 40(3), 255-9.
Koopman R, Pannemans DLE, Jeukendrup AE, Gijsen AP, Senden JMG, Halliday D, Saris
WHM, van Loon LJC, and Wagenmakers AJM. (2004).
Combined ingestion of protein and carbohydrate improves protein balance during ultra-
endurance exercise. Am J Physiol, 287, E712-720.
Jeukendrup, AE, Jentjens RLPG, Moseley L. (2005). Nutritional Considerations in Triathlon.

Sports Medicine, 35 (2), 163-181.
Mickleborough TD, Murray RL, Ionescu AA, Lindley MR, (2003). Fish oil supplementation
reduces severity of exercise-induced bronchoconstriction in elite athletes. American
Journal of Respiratory and Critical Care Medicine, 168 (10), 1181-1189.
Nieman DC. (1988). Vegetarian dietary practices and endurance performance. Am J Clin
Nutr, 48, 754-61.
Robins A. (2007). Nutritional recommendations for competing in the Ironman. Curr Sports
Med Rep, 6(4), 241-8.
Saunders MJ, Kane MD, and Todd MK. (2004). Effects of a Carbohydrate-Protein Beverage
on Cycling Endurance and Muscle Damage. Med Sci Sports Exerc, 36, 610-624.
Saunders MJ, Luden ND, and Herrick JE. (2007). Consumption of an Oral Carbohydrate-
Protein Gel Improves Cycling Endurance and Prevents Post-Exercise Muscle Damage. J
Strength Cond Res, 21 (3), 678-684.
Saunders MJ, Luden ND, Pratt CA, and Moore RW. (2006). Carbohydrate and protein
hydrolysate beverage improves late-race cycling performance and prevents post-exercise
muscle damage. J Int Soc Sports Nutr, 3, S20 (Abstract).
Tarnopolsky MA, Gibala M, Jeukendrup, AE, Phillips, SM. (2005). Nutritional Needs of Elite
Endurance Athletes. Part I Carbohydrate and fluid requirements. Eur J Sports Sci, 5(1), 3-
14.
Tarnopolsky MA, Gibala M, Jeukendrup, AE, Phillips SM. (2005). Nutritional Needs of Elite
Endurance Athletes. Part II: Dietary protein and the potential role of caffeine and
creatine. Eur J Sports Sci, 5(2), 59-72.

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A wise athlete wouldn’t dream of entering an ironman without putting in hours of

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 1

Carbohydrates Protein Fats

Leafy greens and herbs Tofu Oily fish

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 2

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 3

CHO needs 7g/kg bwt = 504g or 2056 CHO calories

Total calorie intake = 3200 calories per day

Know your carbohydrates

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 4

Carbohydrates that breakdown s-l-o-w-l-y, releasing their glucose gradually into

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 5

Turning your attention to slow-release (Low GI) carbohydrates

White baguette - 95 (Avoid if wheat/gluten-sensitive)

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 6

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 7

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 8

The role of protein and fat for endurance athletes

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 9

The “science” of protein…

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 10

Protein as a back-up fuel…

It is estimated that during prolonged exercise, such as triathlon, long-distance

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 11

demonstrating that protein ingestion during exercise will increase protein

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 12

Great recovery meals

Recovery smoothie – A blend of raspberries, blueberries or strawberries, ½

A breakfast “Green” drink – choose spinach or watercress and blend a handful in

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 13

A 2-3 egg omelette with chopped courgette and garden peas

A handful of nuts and 2 pieces of fresh fruit

A 40-50g portion of raw seeds

Homemade fig, hazelnuts & raisin bars

Apple and Almond Granola…

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 14

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 15

Cooking tips and variations…

Dietary essential fats

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 16

How to get lean

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 17

Calories in versus calories out

Reducing calories for effective fat loss

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 18

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 19

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 20

Alternative: Oat-based muesli with sliced banana and natural yogurt

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 21

2245kcals/9453kJ - CHO 50% (315g) - Protein 25% - Fat 25%

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 22

A word on CHO drinks and water-only rides

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 23

Moving closer to race day

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 24

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 25

Morning of race day

A “normal” or familiar sized meal (containing 300-400 calories) such as a bowl of

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 26

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 27

Carbohydrate-enriched “energy” drinks, and gels taken with sufficient water,

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 28

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 29

© 2010 Lucy-Ann Prideaux MSc BSc RNutr 30